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When you find you're getting pain in your low back, it's possible (maybe even likely) that there's an imbalance somewhere. It could be muscular. One side is too tight, the other too weak. When muscles are too tight, they pull joints and the skeletal structure out of shape. It's no longer aligned. They can also tighten on nerves. Making an over-exercised muscle relax can help realignment and relieve pressure. Try this with your glute medius, which sits under your hip bone (ili

What exercises do I do to maintain a healthy back? This is one exercise that I learnt from a Bowspring yoga practitioner in Barbados and is one of my day go-tos to manage my low back - I don't have pain with it now, or at least rarely (likely by doing something that aggravates it), due in no small part to the intervention of two brilliant and lovely people: Christy Punnett, the Bowspring instructor; and the holistic osteopath, Kaya Cole, who intervened, put me on the right tr

This is an excellent way to practise and prefect form for RDLs for beginners (or even those more advanced that are stuggling with the correct form) to ensure they are correctly hingeing at the hips during their RDLs. We're not using any weights here as this would increase the load on the spine once in the vertical position and when at initial stages of recovery we do not want any additional weight - we just want to be encouraging those muscles that support the spine to start

OK, so this isn't part of the McGill Big 3 exercises we've already discussed on this blog (see Resources also) and which represent agood place to start low back rehabilitation provided no 'red flags', but I've found it quite useful having progressed from the basic exercises. That said I still use the basic exercises/isometric toning postures daily in my everyday routine for healthy low back management. This is as simple as it looks, just don't go overextending the kick elemen

'This doesn't look very strenuous at all!' I hear you say. Done properly you'll certainly feel it after a few of minutes, depending of course on how intensely you hold the position. This is a good stance for an exercise I learnt to manage low back pain - effectively an isometric hold to fire the muscles that support the spine whilst also engaging our legs and glutes - though it could be better. So what's the problem with the position in the image? Hands as they are here, shou

So I woke up this morning with a twinge in my back - not entirely sure what brought it on, but I've been pretty stressed recently, plus I've added an lunge with kettlebell into my routine this week as I was very kindly given one for Xmas. Maybe that was the culprit. Anyway, I went back to my basic morning routine and did some lunges without the kettlebell early on just to ease into the day. Still I could feel my back wasn't right, so decided to try the side-stepping squat wit

The third exercise of the McGill big 3 which are used to stabilise the low back is the side bridge. Below is an intermediate level side bridge - note the top foot is placed in front of the lower foot to enable the client to rotate the hips forwards a little whilst maintaining a robust torso, ie not allowing the middle of the bridge to sink towards the floor. Note also the positioning of the top hand on the opposite shoulder. If you wish to increase the load whilst maintaining

Below is an image of someone performing the bird-dog position, however it is not a perfect example, whilst not far off. I'd be pleased to coach you into the correct position to help you strengthen your back extensor muscles without creating undue load and over-extension of the lower back which does happen in the superman position. There is also a modified bird-dog for those who struggle to achieve the bird-dog on the floor. Whilst a good example of the bird-dog, ideally the l

Some people erroneously think that the superman position with a hyper-extended back helps strengthen the low back muscles and thus is useful in managing low back pain. In fact it creates excessive and unnecessary load on the low back and hence is not a recommended exercise for strengthening the back extensor muscles and rehabilitating a low back that has been or is experiencing pain. Please do not try exercises in the images provided or those described anywhere on this websi

As mentioned in the previous post the sit-up is not recommended for low back rehabilitation or for long-term low back health. Instead the head levitation crunch with the head raised and inch off the floor, chin not tucked, and hands under the low back to maintain a neutral spine, ie the spine is not flattened to the floor, and with one leg bent, engages the core muscles and abs without the repetitive forward flexing of the spine of sit-ups. Note the position below is an advan

Repetitive forward flexing of the spine that occurs when doing the sit-up is not recommended for those with low back pain even though people believe in it for strengthening the abs and as a core exercise. Instead research has demonstrated that the head levitation crunch conducted with the correct technique and form also strengthens the abs to help stabilise the spine, whilst maintaining a neutral spine position - ie there is no forward flexing of the spine. Please contact me

Low back pain is a common ailment that affects millions of people worldwide. It can stem from various causes, including poor posture, muscle strain, or even underlying medical conditions. While many individuals turn to medications or invasive procedures for relief, conservative strategies can often provide effective and lasting solutions. In this blog post, we will explore several practical approaches to managing low back pain through specific exercises and expert instruction

Low back pain is a common issue that affects millions of people worldwide. Whether it's due to poor posture, the wrong kind of exercise or movement patterns, or an injury, the discomfort can significantly impact daily life. Fortunately, there are natural ways to manage and alleviate this pain without relying solely on medication. This blog post will explore various strategies to empower yourself in managing low back pain naturally and through expert instruction. Please do NOT

Low back pain is one of the most common health issues affecting millions of people worldwide. It can stem from various causes, including poor posture, sedentary lifestyles and injuries. While many seek relief through medication or surgery, an effective and often overlooked solution lies in low back specific exercise programmes. This blog post will explore how structured exercise can alleviate low back pain, improve mobility and enhance overall quality of life. Please do NOT t